2 of 5
Bosu Ball Skate Squat
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Recommended:

Sets:
3
Reps:
10 per side
  1. APlace the bosu ball soft side up and stand in the center, shifting your weight onto one leg. Keeping eyes up and shoulders relaxed, brace lower abs in tight (as if you were trying to hold in urine).
  2. BExtend left leg laterally and hold it there as you bend your right leg and lower yourself slowly (count to 5) into a squat. Ascend explosively to complete one rep. Repeat, trying to keep the lifted leg up throughout the entire movement.
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1 of 5
Olympic Skier Julia Mancuso's Winter Games Workout
Bosu Ball Skate Squat A
Bosu Ball Skate Squat B

Recommended:

Sets:
3
Reps:
10 per side
  1. APlace the bosu ball soft side up and stand in the center, shifting your weight onto one leg. Keeping eyes up and shoulders relaxed, brace lower abs in tight (as if you were trying to hold in urine).
  2. BExtend left leg laterally and hold it there as you bend your right leg and lower yourself slowly (count to 5) into a squat. Ascend explosively to complete one rep. Repeat, trying to keep the lifted leg up throughout the entire movement.
2 of 5
Single-Leg Lateral Leaps
Single-Leg Lateral Leaps A
Single-Leg Lateral Leaps B
Single-Leg Lateral Leaps C

Recommended:

Sets:
3
Reps:
16
  1. AStand with feet hip-width apart. Keeping chest lifted and knees soft, bend slightly forward at the waist and lift right leg back behind hip.
  2. BSpring in a rainbow-type movement with your right leg as you bound laterally to the right.
  3. CLand softly on your right foot with your left leg in the air. Hold for 2 counts for balance, then repeat the lateral jump to the other side. That's one rep.
3 of 5
Single-Arm Dumbbell Snatch
Single-Arm Dumbbell Snatch A
Single-Arm Dumbbell Snatch B

Recommended:

Sets:
3
Reps:
5 to 8 per side
  1. AGrab a dumbbell (8 to 20 pounds) with an overhand grip. Stand with your feet slightly wider than shoulder-width apart. Bend hips and knees to lower the weight to just in front of knee.
  2. BExplosively pull the dumbbell up skyward, keeping the weight as close to body as possible. Get your hips directly under a fully-extended arm in a semi-squat position. Finish the lift with arm and legs completely straight. Maintain gaze forward during the whole movement to help with balance.
4 of 5
Box Jumps
Box Jumps A
Box Jumps B

Recommended:

Sets:
3
Reps:
20 to 60 seconds
  1. AStand with feet hip-width apart next to a sturdy box (you'll eventually work your way up to 2 feet-tall). Keep hands in front to mimic Julia Mancuso's skiing posture and to maximize the use of your butt and hamstrings.
  2. BBend both knees and jump up on top of the box, landing with both feet at once. Land with bent knees to absorb any impact. At the top, stand up straight to open hips and either step off or jump down with bent knees. Do as many reps as possible in the suggested time.
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